ADVENT CALENDAR OF CORE: DAY 9
Day 9 – Back to it! Did yesterday’s squats give you a nice respite? Well, welcome back core.
As always click the link for your bauble. : )
Another day, another new exercise. Today we will be adding a Laying Superman into the mix with our Around the World exercise. I’m excited, I hope you are too.
Laying Superman
For this exercise, we want to be on our stomachs lying flat on the floor. Smell that grass, mmmmm. We always want to remain nice and long in this position. Imagine a piece of string pulling outwards from your toes and the top of the head. Don’t try to look forward. Keep your neck neutral. From this position we want to raise our shoulders and feet off the ground to make the shape of a shallow bowl. Hold this position for the designated time and slowly lower yourself back to the ground. Have a look at the picture below:
The Exercise Set:
We will be increasing the exercise times slightly. Remember, improvement comes with pushing yourself so try to hold the positions for the extended times. Stop if you feel pain rather than muscle fatigue. Here we go.
| Step | Instruction | Level 1 | Level 2 | Level 3 |
|---|---|---|---|---|
| 1 | Hold a Front Plank | 30 seconds | 40 seconds | 1 min |
| 2 | Rest | 30 seconds | 30 seconds | 20 seconds |
| 3 | Hold a Side Plank on your left arm | 25 seconds | 35 seconds | 55 seconds |
| 4 | Rest | 30 seconds | 30 seconds | 20 seconds |
| 5 | Hold a Glute Bridge | 30 seconds | 40 seconds | 1 min |
| 6 | Rest | 30 seconds | 30 seconds | 20 seconds |
| 7 | Hold a Side Plank on your right arm | 25 seconds | 35 seconds | 55 seconds |
| 8 | Rest | 30 seconds | 30 seconds | 20 seconds |
| 9 | Laying Superman | Hold for 2 second x 5 | Hold for 3 second x 8 | Hold for 4 second x 15 |
| 10 | Rest | 2 mins | 1:30 mins | 1:30 mins |
| 11 | Repeat Circuit | 1 more time (2 sets total) | 1 more time (2 sets total) | 1 more time (2 sets total) |
We’d love to hear how you are going with the exercises. If you don’t want to tell other Wild Runners on our Facebook wall send us an email to check in. For those loud and proud Core lovers, post a picture with #CalendarOfCore on our wall!
Remember, if you are looking for something new in your training, love the bush or just want to meet some cool new running friends, drop into one of our sessions and check us out for free.
See you tomorrow, Wild Runners.
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